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Push Pull Legs (Revised)

by LT

Program Description

Push Pull Legs for the fellow gym goer who is lost

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 06, 2025 08:10
  • Last Edited
    Jan 06, 2025 08:17
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Bench Press (Dumbbell)
4
10-12 reps
-
7
Chest Fly (Machine)
4
8-10 reps
-
8
Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Underhand Lat Pulldown
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
7
Hammer Curl
4
10-12 reps
-
8
Seated Row (Machine)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Wall Sit
3
1 mins
-
4
Leg Press
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
8
Abs Crunch (Weighted)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Wall Sit
3
0.5-1 mins
-
6
Lying Leg Curl
4
10-12 reps
-
7
Calf Raise (Bodyweight)
4
10-12 reps
-
8
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Lunge (Dumbbell)
4
8-10 reps
-
3
Leg Press
4
8-10 reps
-
4
Romanian Deadlift (Barbell)
4
8-10 reps
-
5
Lying Leg Curl
4
10-12 reps
-
6
Calf Raise (Bodyweight)
4
10-12 reps
-
7
Leg Extension
4
10-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
4 Sets
6-8 Reps
-
2
Pull-Up (Assisted)
4 Sets
6-8 Reps
-
3
Bent Over Row (Barbell)
4 Sets
6-8 Reps
-
4
Underhand Lat Pulldown
4 Sets
8-10 Reps
-
5
Rear Delt Fly (Machine)
4 Sets
10-12 Reps
-
6
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
-
7
Hammer Curl
4 Sets
10-12 Reps
-
8
Seated Row (Machine)
4 Sets
8-10 Reps
-
Day 1
1
Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Shoulder Press (Machine)
4 Sets
8-10 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
-
6
Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
7
Chest Fly (Machine)
4 Sets
8-10 Reps
-
8
Tricep Extension (Dumbbell)
4 Sets
10-12 Reps
-
Day 3
1
Squat (Smith Machine)
4 Sets
8-10 Reps
-
2
Lunge (Dumbbell)
4 Sets
8-10 Reps
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3
Wall Sit
3 Sets
1 mins
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4
Leg Press
4 Sets
8-10 Reps
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5
Lying Leg Curl
4 Sets
10-12 Reps
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6
Calf Raise (Bodyweight)
4 Sets
10-12 Reps
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7
Leg Extension
4 Sets
10-12 Reps
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8
Abs Crunch (Weighted)
4 Sets
20-30 Reps
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